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What is microtraining and why it can help you lose weight in a short time

One of the most recurring excuses that we give ourselves for not doing sports is the lack of time. Work, family and day-to-day responsibilities make us relegate this activity to the last of our

prioritiesbut even having little time you can exercise your body and take advantage of all its

benefits (such as with

intermittent training).

In response to these busy lifestyles, a new fitness trend has emerged in recent months, the

microtraining or routine

Burst Training, a training modality that is made up of exercises of

High intensityand that it has multiple benefits for your health (and for the state of your body).

The experts of

Metropolitan Club ensure that among its benefits are the improvement of the system

cardiovascular and improvement of

metabolism basal, the strengthening of the

muscle mass, and an improvement in physical form, reducing the mass

fatin a short time.

In a single microtraining session you can burn

between 250 and 450 calories, taking into account that it will always depend on each person and the intensity. Furthermore, during the period of

recoveryyour energy expenditure will also be high, so if your goal is to lose weight, the

microtraining They can become your great fitness ally.

From the

Metropolitan Club recommend that a microtraining session have a minimum of

15 minutes and a maximum of

30and must combine exercises of

force and

cardiovascular to encourage full body activity. These experts have developed a circuit of

microtraining that you can incorporate into your day to day to meet your fitness goals even when it seems like we are hours away. Aim:

Photo by Julia Rekamie on Unsplash

ROUTINE 1: The first HIIT routine will take you only 5 minutes and consists of only three exercises

– 5 Little Burpees: Starting in a standing position, squat down to put both hands on the ground and jump into a high plank position. Jump back up to put your feet next to your hands and stand up again.

– 10 Jump Lounges: lunges doing a jump in the leg jump.

– 20 Jumping Jacks: stand with your legs together and your arms on either side of your body. Jump by spreading your legs and stretching your arms overhead before returning to the starting position.

perform up to

10 sets of this first routine (always depending on your physical capacity and without exceeding the

5 minutes) to exercise cardiovascular training and activate both lower and upper body and core.

ROUTINE 2: After a few minutes of recovery, you can continue with this routine that consists of:

– 5 Quick Seat: from a standing position, squat down until the hands rest on the floor, from that position extend the legs at the same time in a single movement to sit on the floor and immediately perform the entire movement in reverse until ending in the position initial.

– 10 Jump Squats: Perform a classic squat, but as you rise up, jump with your feet hip-width apart and perform the exercise again.

– 20 Scissor Jacks: From an initial position with legs together and somewhat bent, simultaneously bring one leg forward and the other behind, emulating the movement of running, but barely taking your feet off the ground and without moving. He accompanies with the natural movement of the arms.

There are 3 simple exercises

high intensityd that you can perform in series during

5 minutes to continue your HIIT training.

Microtraining, the option for those who have little time to exercise. /

Photo by Juan Pablo Rodriguez on Unsplash

ROUTINE 3: After resting for a couple of minutes, you can now put into practice the third HIIT routine that will last 5 more minutes and consists of three other exercises:

– 10 Reverse Burpees: Sitting on the floor, with your legs extended, place your hands at waist level and lift your buttocks off the ground, keeping your chest up and shoulders back. She picks up her legs with her knees in line and jumps vertically before returning to the original position.

– 10 Sumo Scissors: get into a squat position but with your legs a little more open than in the classic version. Lower yourself until your thighs are parallel to the ground, and as you come up, bring one leg forward and one leg back, then reverse.

– 20 Seal Jacks: It is the same as the traditional jumping jack but starting with the arms stretched out in front of the chest and taking them to the sides of the body parallel to the ground (putting the arms in a cross).

These three routines will activate all areas of your body with short exercises but

intense. The most important thing in training is to keep the

intensity of the exercises throughout the routine to get the most out of it, all in an estimated period of

20 minutes.

Photo by Joshua Rawson-Harris on Unsplash

In addition, after the training routine, our body maintains a certain

activity level. And it is that this type of exercises increases our

energy consumption not only while we practice it, but that greater energy demand is maintained

after, for several hours. This activity affects our

metabolismkeeping you revved up for more hours throughout the day.

can you really not take out

20 minutes a day to do sports? At first it may feel like a

obligationbut when you see how your body is transforming and that you feel much better after doing it, every day

you will want more. And it is that sport makes you segregate

endorphins, known as the happiness hormones. Sign up for

microtraining and then we’ll see if you can gradually increase the time dedicated to physical exercise. You’ll feel so much better, promise.

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